Monday 01.28.19

864 STRONG – In Due Time – Until Then, Just Grind

Put to death therefore what is earthly in you: sexual immorality, impurity, passion, evil desire, and covetousness, which is idolatry.
-Colossians 3:5

God bears with the wicked, but not forever.
Miguel De Cervantes

Today’s schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

CF864 2019 Half Marathon / 5k – Saturday February 2 at 8:00a.m. – There is still time to sign up.

Standing alone is better than standing with negative people that drag you down.

Strength – You will have 15 minute to find your 1 RM Floor Press – work up to a heavy single. Set a new PR today.
Warm up – start adding some weight on the bar. Push each other today.

February 864 Dues / NLT Friday February 1, 2019 – $25 Late Fee after February 1. Thank you very much! We appreciate you.

864 Strength + Conditioning – The Grind: AMRAP 15

5 Front Squats
7 Push-ups (hand release)
9 Strict K2E
15 DUs (scale to x3 singles)

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level.
Front Squat RX Load = 135/95 with good form. Depth.
Strict Push-ups. Hand-release. Chest/Thighs touch the deck at the same time. Keep good tight form.
Strict Knees to Elbows. Palms forward. Dead hang/No kip. If RX knees must the elbows on every rep. Knees can’t touch triceps or wrist and still be RX.

Invest in a jump rope if you don’t own your own rope. Whether you are doing double unders or still doing singles (and working on getting double unders) You need a rope that is sized for you.
Don’t rely on grabbing someone else’s rope that was left at the gym. You need a rope in your gym bag.

Today is your day….You’ve got to want it!

Jay and Janice